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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: silkychrome

In the 7 days ending Aug 12, 2012:

activity # timemileskm+ft
  Bike9 14:29:00 150.0(10.4/h) 241.4(16.7/h) 8550
  Run6 3:22:00 19.4(10:25) 31.22(6:28) 300
  Swim3 1:20:00 1.86(1.4/h) 3.0(2.2/h)
  Orienteer2 59:20 2.36 3.821c
  Total17 20:10:20 173.63 279.42 885021c

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Sunday Aug 12, 2012 #

11 AM

Bike 6:08:00 [4] 54.0 mi (8.8 mph) +4700ft
ahr:159 shoes: GF Cobia

berryman loop x2 with HH. lost some calories from my pack and struggled at times. that is a burly, manly trail. exhausting! but fun, dominated a pizza hut on the way home.

Saturday Aug 11, 2012 #

Event: SLOC - Laumeier Sculpture Park (SSS #5)
 
9 AM

Bike 1:00:00 [3] 14.0 mi (14.0 mph) +600ft
ahr:132 shoes: LeMond Tourmalet

ride to the O-meet.
10 AM

Orienteer race 39:20 [4] *** 3.8 km (10:21 / km)
ahr:180 16c shoes: NB 786 II

red-ish course at laumeier. started last and didn't have an especially good run, got distracted by the sculptures and didn't pay attention to the contours. woods were pretty thick so had to pick a lot of trail routes.

but, first go with my new thumb compass, it is so awesome!
C • thumb compasses 2
11 AM

Orienteer 20:00 [2] ***
5c shoes: NB 786 II

control pickup

Bike 2:04:00 [3] 29.0 mi (14.0 mph) +750ft
ahr:134 shoes: LeMond Tourmalet

easy spin almost to work, then back home to check the time. that is my plan for long work days...commute on the bike, then i HAVE to get a workout in :)
4 PM

Run 24:00 [2] 2.2 mi (10:54 / mi)
ahr:146 shoes: Brooks Racer ST U8 I

jog with loaded pack to the pool

Swim (LCM Flop) 25:00 [2] 1.0 km (2.4 kph)

easy flop with lots of backstroke
5 PM

Run 24:00 [2] 2.2 mi (10:54 / mi)
ahr:137 shoes: Brooks Racer ST U8 I

jog back home. need to remember to wear a collared shirt for racing, otherwise this pack will rub.

Friday Aug 10, 2012 #

Note
(rest day)

unintentional. had to work 5a-5p and then just napped when i got home. i will be on this shift a few more times, and i made a plan to get training in the next time it happens :)

Thursday Aug 9, 2012 #

6 AM

Bike (commute) 42:00 [2] 8.0 mi (11.4 mph)
shoes: LeMond Tourmalet

easy spin to Ladue Schnucks to check for BCOs...another fail!
6 PM

Bike 1:15:00 [3] 10.0 mi (8.0 mph) +1000ft
ahr:156 shoes: GF Cobia

ride with struckman and jeremie at GF. only time for one loop, which made me sorta sad. but struckman school of mtb was in session again, this time worked on leaning forward/low into corners. wow! scarier but also easier!
8 PM

Swim (LCM Flop) 25:00 [2] 1.0 km (2.4 kph)

still a little up from the cup of coffee i had at 5p so swam. also i love swimming outside at night.

AND...on the drive between GF and the pool, stopped at a new schnucks and found my BCOs!!! bought 4 packs. nom.

Wednesday Aug 8, 2012 #

7 PM

Run 27:00 [2] 2.3 mi (11:44 / mi)
ahr:136 shoes: Brooks Racer ST U8 I

felt pretty heavy and grumpy stomach.
8 PM

Swim (LCM Flop) 30:00 [2] 1.0 km (2.0 kph)

easy flop at SP, where the pool temp no longer feels like bathwater. huzzah!

Run 24:00 [2] 2.2 mi (10:54 / mi)
ahr:130 shoes: Brooks Racer ST U8 I

then jog back home in the dark. legs still heavy but felt okay by the end.

Tuesday Aug 7, 2012 #

Note

picked up some 29x1.9 tires, borrowing from DN. gonna be fast on Thunder's gravel!
6 AM

Bike (commute) 30:00 [2] 5.0 mi (10.0 mph)
shoes: Raleigh XXIX SS

easy spin to the Wal-Marts and Schnucks to check for BCOs...nothing!
7 PM

Bike 2:00:00 [3] 20.0 mi (10.0 mph) +1500ft
ahr:139 shoes: GF Cobia

really fun ride with HH at LV. felt like i was actually shredding singletrack instead of trying to survive it. did have a flat but changed it no prob. ran into TTM and that boosted the mojo. super fun.

Monday Aug 6, 2012 #

6 AM

Run 39:00 [2] 3.5 mi (11:09 / mi) +120ft 10:48 / mi
ahr:140 shoes: Brooks Racer ST U8 I

ez morning jog
5 PM

Bike (commute) 25:00 [2] 5.0 mi (12.0 mph)
ahr:127 shoes: Raleigh XXIX SS

ride over to BRR to meet MK for the Monday night run. rode up Southwest in the 32x17!
6 PM

Run 1:04:00 [3] 7.0 mi (9:09 / mi) +180ft 8:56 / mi
ahr:144 shoes: Brooks Racer ST U8 I

met MK and she wanted to do 7mi so that's what we did. first few miles were easy, we had lots to chat about, then we lost the group. whooops....but a late runner caught us and then nav'd the rest of the route. he was super fun to chat with too! i was worried my HR would get too high but it stayed acceptable even as we sped up a little in the last half. pretty happy with this.
7 PM

Bike (commute) 25:00 [2] 5.0 mi (12.0 mph)
shoes: Raleigh XXIX SS

and then rode back home, with a stop at Schnucks to look for my new AR fuel (birthday cake oreos) but they are SOLD OUT!

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